Category: Back

CHEST AND BACK

11/20/2018

STATION 1

Incline Barbell Bench Press 16r
Dips 16r
Rope Pulls 4r

STATION 2

150m Row in :60 sec
Push-Ups 15r in :60 sec

STATION 3

VBar Back Rows 16r
Dumbbell Hammer Curls 16r
Burpees 10r

STATION 4

EZ-Bar 5-15 Curls
Butterfly Sit-ups 10r

STATION 5

Incline Dumbbell Chest Flyes 16r
Dumbbell Romanian Deadlifts 16r
Plank :30 sec

BURN 30- Back And Abs

7/20/2017

WARM UP (4 SETS)

Superman's 12r
Push Ups 12r
High Knees :30 sec

CIRCUIT 1 (5 SETS)

Plank :30 sec
Rest :15 sec

CIRCUIT 2 (4 SETS)

Single Arm Dumbbell Back Rows 12r per Arm
(2) Forward Lunges (3) Reverse Jumping Jacks :60 sec

CIRCUIT 3 (6 SETS)

Ball Slams :60 sec
Rest when Heart Rate Reaches (90% + RED)

CIRCUIT 4 (5 SETS)

Ring Rows or Bar Rows :30 sec
Up Down w/ Side Crunches :30 sec

Back, Chest and Shoulders

6/5/2017

WARM UP (3 SETS)

Rear Delt Flyes 12r
Push Ups 16r

STATION 1 (3 SETS)

Barbell Bench Press 16r
Dips 8, 12 or 16
Mountain Climbers :30 sec

STATION 2 (3 SETS)

Barbell Bent Over Back Rows 16r
Pull Ups 12r
Up Downs 10r

STATION 3 (3 SETS)

Incline Dumbbell Bench Press 16r
Push Ups w/ Row 12r
Burpees 8r

STATION 4 (4 SETS)

Front Raise w/ Rotation 8r
Shoulder Press 12r
Up Right Rows 16r
Ball Slams :60 sec

STATION 5 (5 SETS)

Standing Lateral Raises :45 sec
Standing Arnolds :45
High Knees :30 sec

UA-34034497-1